The move: A modified external rotation drill that keeps the back flat and the core engaged.

Works on: Deltoids, infraspinatus, teres minor and subscapularis.

Level of difficulty: Beginner to intermediate

Precautions: Discontinue if you have any serious pain or discomfort with the movement.

Setup: Lay on your back with your left leg bent and your right leg straight out off the ground. Hook a light resistance band around your leg ensuring it won’t slip off your foot. Place your upper arms against the ground right next to your shoulders. Have your forearms upright with your palms facing away from you.

The moves: Slowly bring your hands back toward the ground behind your head keeping a 90-degree angle in your arms throughout the movement. Bring them down in contact with the ground and then slowly let them come back to the starting position. Keep your arms in contact with the ground through the entire movement.

Steps: Perform the movement 10 times then rest. Repeat for as many sets as you like.

Options: This can also be performed standing against a wall, just ensure your back stays flat. You can also increase the difficulty by performing this with both legs up to really get your abs involved.